Healthy eating is usually associated with having healthy habits, such as exercising and adopting healthy eating habits, which improves physical, mental, moral, and emotional health, and although following these habits may be difficult in the beginning, and it may take some time, but It may help protect against serious health problems such as obesity and diabetes.
The healthy eating method
You can adhere to a healthy diet by following some tips and steps, the most important of which are the following:
Eating meals regularly: Eating 3 main meals with snacks between them is an effective way to maintain the body’s energy and healthy weight because irregular eating or ignoring one of the meals may lead to a great feeling of hunger, for example, it can cause Discard a meal
Breakfast is by eating large amounts of food during the day.
Learn healthy cooking methods: Some cooking methods are healthier than others, and some healthy ingredients can be added during cooking, such as fresh or dried herbs, which can add flavor to food instead of some unhealthy ingredients.
Eat slowly: It is recommended to eat when a person is relaxed, and each meal should take at least 20 minutes, and you should stop eating when feeling full, and pay attention to the reason for eating, as some people eat when feeling stressed, sad, or Boredom, or anger, and food should not be eaten unless the person feels hungry, and it is also advised to choose foods that naturally make the person feel full, such as fiber.
Examples of healthy foods
Eating healthy food is not necessarily boring and not delicious, as there are many healthy and delicious foods, including the following:
Fruits: Fruits are among the most common healthy foods, as they are delicious in taste and do not need to be prepared, and they are easy to enter into the diet, such as apples rich in vitamin C and various antioxidants, avocados rich in healthy fats, bananas rich in potassium, strawberries, oranges, berries, grapes, etc. Lots.
Eggs: Eggs are among the healthiest foods in existence, and despite their bad reputation in the past regarding containing large amounts of cholesterol, new studies show that
Eating it does not raise cholesterol levels in the body.
Meat: Unprocessed and cooked meat in the correct way is a healthy food, as beef is low in fat from the best sources of animal protein, and chicken breast is a great source of protein and low in fat, while lamb meat contains omega-3 at high levels.
Seeds and nuts: Seeds and nuts enhance the feeling of satiety, and contain important nutrients such as vitamin E and magnesium, including chia seeds, rich in fiber, coconut, rich in healthy fats, almonds, hazelnuts, pistachios, and others.
Vegetables: Vegetables contain a very high concentration of nutrients, and it is important to eat different types of them daily, such as asparagus that is rich in vitamin K, broccoli, which is rich in fiber and vitamin C, carrots that contain carotenoids that promote healthy eyesight, broccoli, cucumbers, garlic, onions, and tomatoes.
Fish and seafood: It is known that fish and seafood is very nutritious and beneficial, as it is rich in omega-3 and iodine, and its consumption is associated with a lower risk of dementia, heart disease and depression, such as salmon, sardines, prawns, tuna and others.
Grains: The best types of grains are whole grains, such as brown rice, which contains many nutrients such as vitamin B1 and magnesium, fiber-rich oats, and quinoa, which is an excellent source of plant protein.
Milk products: Milk and its products are a source rich in many nutrients, as whole milk contains vitamins, minerals, high-quality animal protein, calcium, milk that contains probiotics, which are beneficial bacteria for the body, and cheese, which is one of the most delicious foods that contain almost The same nutrients found in milk, among others.